
Prof. P. A. Car ciof ini’s 


Perfect System j/br Rostering 
and Maintaining Health -mtd 
■Strength Throvigh Scientific,; 

and Judicious Exercises 









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Prof. Carciofini’s 

j.V ' 

Perfect System for Restoring and Maintaining 
Health and Strength through Scientific 
and Judicious Exercises 

These Exercises are not Genuine unless you have been examined 
and prescribed for by Prof. P. A. Carciofini. 


Twenty years experience along this line in America and Europe. The following named institutions are among the most 
prominent with which I have been connected as instructor and trainer: 


Five years at U. S. Military Academy, . West Point 
Two years at Columbia University, . New York City 
Three years at Princeton University, . Princeton, N. J. 
Two years at University of Minnesota, Minneapolis, Minn. 
Potomac Athletic Club, . . . Washington, D. C. 

Petersburg Athletic Club, .... Petersburg, Va. 


Minneapolis Athletic Club, . . Minneapolis, Minn. 

Dr. Savages’ School of Physical Culture, New York City 

Y. M. C. A.,.York, Pa. 

School of Physical Culture, Baker St., . London, Eng. 

Society of Gymnastics,.Rome, Italy 

School of Gymnastics, .... . Florence, Italy 


411 Nicollet Avenue 


Minneapolis, Minnesota 
















UBftARY of CONGRESS 
Two Copies ReeeiveJ 

MAR 14 1905 

Oopyrignt Entry 


fi¬ 
cuss Ot XXc. Noi 

/// 6>3 7 

COPY 8, 


Copyright 1905 by 
P. A. CARCIOFINI 
Minneapolis, Minn. 







EXERCISES 


Exercise No. i 

Stand erect, arms at sides; 
palms to the front; raise 
* the arms in front, extended 
even with the shoulders, 
palms upward; bring the 
hands slowly toward the arm- 
pits, throwing the shoulders 
well back, and elbows out to 
the sides on a level with the 
shoulders, at the same time 
rising on the toes. Com¬ 
mence to inhale as this move¬ 
ment is started, and have 
lungs well filled by the time the hands reach the chest; 
then drop the hands slowly to the sides and the heels to 
the floor. Relax, exhaling naturally at the same time. 



Exercise No. 2 

Stand erect, shoulders 
well back; arms at the sides; 
palms to the front; raise the 
arms slowly in a half circle to 
the sides, until the wrists are 
crossed over the head; inhal¬ 
ing and rising on the toes at 
the same time. The lungs 
should be well filled by the 
time the wrists become 
crossed. Then relax and ex¬ 
hale at the same time drop¬ 
ping the arms to the sides 
following the course in raising. In exhaling you should 
force all the air out of the lungs. Repeat as pre¬ 
scribed. 




Exercise No. 3 

Stand with one foot firmly on floor and the other advanced about eighteen inches with 
the toes only on the floor; the body leaning forward in a straight line from rear heel to 
head; the arms stretched forward on a level with the shoulders and hands half closed, as if 
grasping tightly some round object the size of a base ball. Execute by drawing the hands 
toward the chest, gradually clinching the hands as if pulling on a heavy weight; at the 
same time straighten the forward leg and bring it to a position beside the other. The 
hands are to be brought back to a position just below the armpit, with elbows well back, 
so as to throw the shoulders back as far as possible, the hands clinched and a strong ten¬ 
sion kept on the muscles of the whole body. Remain in this position for a second or two 
before relaxing. Inhale as the hands are brought back and retain the air in the lungs until 
the muscles relax. Repeat as prescribed. 


No. 3 






No. 4 


Exercise No. 4 

Stand erect with heels together; arms stretched 
downward, with fingers locked together. Execute by 
raising the arms forward until they reach a vertical 
position over the head, at the same time pulling in op¬ 
posite directions with the hands and keeping the arms 
stretched to their utmost limit. As the hands come 
to the position over the head, bend the trunk to the 
right at the hips as far as possible, keeping the knees 
and feet together and the arms in the same relative 
position with the trunk. Bend to the left side as far 
as possible and then up to position No. 2, when the 
arms are lowered to the first position. Relax and rest 
a second or two and repeat as prescribed. 

During this movement inhale as arms are lifted; 
then exhale and fill the lungs again before continuing 
the movement, exhaling as the movement is completed. 


Exercise No. 5 



and the chest out. 


Stand erect 
with heels to¬ 
gether, shoulders 
thrown forward 
arms extended 
downward, palms 
together. Exe¬ 
cute by inhaling 
deeply, throwing 
the shoulders 
and arms back 
Relax and assume 


first position and repeat as prescribed. 


Exercise No. 6 



Stand erect, shoulders back, heels together, arms at sides; hands open, palms to the front. 
This exercise should be executed in three distinct movements. 

First. Slowly raise the arms, bending at the elbow and clinching the hands, as shown in 
position No. 2 of the accompanying illustration. At this point continue the movement to 
position No. 3 in illustration, bending the wrists toward the body, then twisting them in¬ 
ward and outward until the back of the hands are toward the body. As this position is 
reached, stretch the arms as high as possible over the head, at the same time stretching the 
right leg backward as far as possible, with the toe touching the floor, as shown in the 
illustration. Return to first position and repeat. This movement should be continued by 
alternating the legs in each separate execution. Be careful to avoid all jerky motions 
during this exercise. 


No. 6. 




Exercise No. 8 



No. 7a. No. 7b. 


This is a stretching movement in which two 
people are necessary. The one doing the lift¬ 
ing should have his arms underneath. Execute 
by slowly lifting your companion and then 
letting him down. After from two to four 
times, change holds and allow the other to do 
the lifting. 



No. 8. 

taken to execute slowly 
jerking. 


Stand erect, heels 
together, toes at an 
angle of 45 degrees; 
shoulders back and 
arms at sides. Exe¬ 
cute by twisting the 
body at the hips to the 
right as far as possible; 
then the same to the 
left. In this move¬ 
ment keep the knees 
together and the feet 
in position, care being 
and smoothly without 


Exercise No. 9 

Stand erect, shoulders back and arms at sides, heels together and toes at an angle of 
45 degrees. Alternately raise and lower the body on the toes. Repeat as prescribed. 


Exercise No. 10 

Stand erect, shoulders back, hands above hips, thumbs to the rear. Raise the right 
leg as shown in second position of No. 10 illustration; extend the lower part of the 
limb, keeping the toes well forward and the leg at right angles with the body as nearly 
as possible. With a slight hesitation resume first position and repeat as prescribed: 
Exercise the left leg in same manner. 











Exercise No. 11 


Exercise No. 12 



Stand erect, heels to¬ 
gether, shoulders back, 
hands resting on hips, 
thumbs to the rear. Alter¬ 
nately raise and lower the 
trunk, bending the legs at 
the knees; raise the heels 
from the floor as the knees 
bend, lowering them to 
floor as the legs are straight¬ 
ened. 

In this exercise the trunk 
should be held erect over 
the hips while executing. 
Repeat as prescribed. 



Stand erect, heels together, body twisted 
to the right at hips. Execute by raising the 
right leg backward and grasping it just above 
the ankle. Pull upward with the hand so as 
to stretch the muscles of the limb. At the 
same time reach forward with the left hand 
as far as possible on a level with the shoulder, 
as shown in position No. i. Assume origi¬ 
nal position and repeat as prescribed. Exer¬ 
cise left limb in the same manner. 



Exercise No. 13 

Stand erect, toes straight ahead, arms extended straight over the head, palms to the front. 
Bend the body forward at the hips without bending the knees, or the heels leaving the floor and 
touch the toes, if possible, with the ends of the fingers. As you raise the body bring the arms 
upward in a half circle to the sides until reaching original position. Repeat as prescribed. 

In this exercise care should be taken as to breathing. Exhale, emptying the lungs as much 
as possible as the body is bent forward, and inhale as it is raised, breathing full and deep. 

With the preceding exercise use the following:—Stand erect, shoulders back, arms at sides, 
palms facing the leg. Execute by slowly raising the arms in a half-circle to the side, and touch 
the palms together high over the head; at the same time rising on the toes. Retain this position 
for a second or two and return to first position by reversing the movement. As the arms are 
raised inhale full and deep, exhaling as the arms are lowered. Repeat as prescribed. 







*x 

' N \ 

V 


Exercise No. 14 

The head rests upon 
the folded arms placed 
upon a mantle piece, bed 
post or some stationary 
object of similar height, 
the feet resting squarely 
on the floor, far enough 
back to throw the body 
on an angle of forty-five 
degrees, the body to be in nearly a straight line from head 
to foot. Execute by slowly raising one leg backward as far 
as possible, keeping the knee straight. Retain this position 
for a few moments and resume first position by slowly 
lowering the limb. Repeat as prescribed, with both legs. 



No. 14 


Exercise No. 15 

Stand erect with the 
weight of the body resting on 
right foot; left hand placed on 
hip, the other resting against 
the wall to steady the body. 
Execute by slowly raising the 
left leg forward to nearly a 
horizontal position; then 
slowly lower and raise back¬ 
ward as far as possible, keep¬ 
ing the limb straight at the 
knee. Repeat as prescribed. 
This movement is to be accomplished with both limbs 
in turn by reversing the position. 



No. 15 


Exercise No. 16 

Stand erect on right foot, the 
other raised backward until the 
knee bends at a right angle. 
The hand on this side rests on 
the hip while the other hand is 
placed upon some object to 
steady the body. Execute by 
rising on the toe. Then slowly 
bend the knee, allowing the 
Strunk to sink as low as possi¬ 
ble, keeping the opposite thigh 
in a vertical position and the 
No. 16 knee at a right angle. To re¬ 

sume first position reverse this movement, bearing 
in mind to keep the heel raised from the floor, until the 
right leg becomes straightened, when it is allowed to 
drop to the floor. Repeat as prescribed. This move¬ 
ment is to be executed with both legs in turn. 




Exercise No. 17 

Stand erect on one foot 
on a low stool or step with 
the other foot swinging free; 
hand on hip of side of free 
limb, the other placed against 
the wall to steady the body. 
Execute by causing the free 
limb to swing forward and 
backward as far as possible 
without bending the knee. 
This movement is to be exe¬ 
cuted several times with each 
limb as prescribed. 














Exercise No. 18 

Stand with one foot on the 
floor about three feet from the 
wall, the other with toe against 
the wall, the heel as near the 
floor line of wall as possible. 
Execute by bending the knee of 
the extended leg forward, the 
heel and toe remaining firmly in 
position. After remaining in 
this position for a few moments, 
resume first position and repeat 
as prescribed. This movement 
is to be executed by each leg in 
turn. 


Exercise No. 19 

Standing run. Stand erect with 
arms drawn up, as in illustration. 
In executing raise the knees as high 
as possible, remaining on one spot, 
and starting at what might be called 
a “dog-trot,” gradually increasing 
the time to a fast run on the toes. 
Continue as prescribed. From the 
same position execute the following. 
Jump up and down on the toes, 
clearing the floor by about an inch, 
as prescribed. 




Exercise No. 20 



Stand erect with elbows close to the body and slightly forward. Execute by raising 
the forearm as if lifting a heavy weight, gradually clinching the fists and bending them 
toward the body as they are raised. As the hands reach the nearest point to the shoulders, 
twist the wrists inward until the back of the hand is directly toward the body. From 
this point gradually lower the arms to the original position, relaxing the muscles as the 
arms become straight. 

In this exercise it is very essential to put as strong a tension on all the muscles used as 
is possible, and be sure, when twisting the wrists they are kept bent over, as this is the 
most important part of the exercise. 



Exercise No. 2 1 


Exercise No. 22 




,/ "x. 

Stand erect, heels to¬ 
gether, toes at angle of 45 
degrees, shoulders well 
back, arms extended to the 
sides on a level with the 
shoulders, hands open, 
palms up. 

Holding the arms so, 
bend them at the elbow 
slowly and gradually close 
the hand at the same time. 
As forearm passes the 
vertical line begin to bend the wrist downward as shown 
in position No. 2. Keep the muscles of arm, shoulder 
and chest rigid up to this point; then relax and return to 
first position. Inhale as the arms are being drawn up 
and exhale as you return to first position. Repeat as 
prescribed. 



f \vJ Stand erect, left foot forward, right 

forearm drawn up at side on a level 
with the elbow; elbow well back; place 
the palm of the left hand over the 
closed fist of the right hand. Execute 
movement by pushing forward with 
No . the right arm; bringing to bear as much 

resistance as possible with the left hand, 
as shown in illustration. Resume first position, and re¬ 
peat as prescribed. Reverse position and execute with 
left arm in same manner. 




Exercise No. 23 

With a three-pound dumb bell grasped in each hand assume a position standing with 
one foot resting on a low stool or step and about two and one-half feet forward of the 
other, the weight of the body to be borne mostly by leg in the rear. With the bells held 
at the shoulders and the body inclining backward, execute by slowly extending the arms 
upward on the same plane with the body, as if lifting a heavy weight. Hold this posi¬ 
tion for a few moments, then resume the first position by slowly bringing the arms 
down. After repeating as prescribed, reverse the feet and execute as before. 


No. »3 




first position and repeat. After 
of executions reverse the feet and 


Exercise No. 24 

Stand erect with 
left foot forward two 
and one-half feet, the 
arms held horizontally 
on either side. Exe¬ 
cute by bending the 
body from the hips 
backward as far as 
possible. Remain in 
this position for a 
moment, then resume 
the prescribed number 
repeat. 



No. 25 


Exercise No. 25 

Stand body erect; feet 
spread apart about two 
feet, arms stretched up¬ 
ward, a little outward. 
Execute by straining all 
the muscles of the body to 
reach still higher, retaining 
the same relative position 
of hands and feet. Re¬ 
main in this position for 
one minute. 



Exercise No. 26 

Sit erect on chair or bench. Arms hanging at sides and legs spread wide apart. 
Execute by raising the arms slowly sidewise in the same perpendicular plane with 
the trunk, the backs of the hands uppermost, until they touch over the head. Re¬ 
main in this position for a few moments and then bring them to the first position 
by reversing the movement. Repeat as prescribed. 











Exercise No. 27 

Before using this exercise be sure that you understand how it is to be executed. 
The benefit to be derived depends upon the manner in which it is performed. Stand¬ 
ing as shown in illustration, with heels together, with arms drawn up, hands clasping a 
pair of two-pound bells at chest; execute by stepping forward with right foot as far as 
possible, at the same time bending the body forward, more than is shown in illustration, 
stretching the arms straight out in front. Assume original position and execute the 
same movement by stepping off with the right foot at right angles with the original 
position, the left foot remaining in position taken at the start. Repeat exercise on left 
side. Continue by alternating the foot and direction. In executing this movement in 
the different directions be sure that the foot which remains stationary is in the same posi¬ 
tion as when first starting the exercise. This gives a twisting motion to that limb which 
is very beneficial. 



Exercise No. 28 

Stand with feet apart from twelve to eighteen inches, knees straight; body bent forward with 
arms outstretched, hands clasping a pair of two-pound bells, as in illustration. Execute by lift¬ 
ing the bells alternately to the chest, with the elbows raised even with the shoulders and out 
from them. Repeat for prescribed number of times, and then spread the feet further apart and 
execute by lifting the bells to the shoulders alternating with left and right. This movement 
differs from the preceding one in that the elbows are raised as far over the shoulders as pos¬ 
sible. Repeat as prescribed for the first part of this exercise. 


No. 28 





No. 29 


Exercise No. 29 

First position; right 
knee on floor, left foot 
forward, body erect with 
hands resting over hips, 
thumbs to the rear. 
Execute by bending the 
body at the hips to the 
right as far as possible. 
Same exercise to the left 
with left knee on floor. 



Exercise No. 30 

Rest one knee on the floor 
with the opposite foot placed for¬ 
ward, knee bent at a right angle; 
arms extended directly over head 
as shown in illustration. Execute 
by bending the body forward from 
the hips as far as possible touching 
the floor with the fingers as in the 
illustration. Then back to origi¬ 
nal position. After executing the 
prescribed number of times on one 
knee reverse the position of the 
knees and repeat. 



Exercise No. 31 

Rest one knee on the floor with the opposite foot placed forward, knee bent at a right 
angle; body erect over rear knee, arms extended directly over the head, as shown in illustra¬ 
tion. This exercise consists of two movements. 

1 st. Bend backward as far as possible without losing your equilibrium. After executing 
the prescribed number of times on one knee, reverse the position of the feet and repeat. 

2nd. Place both knees on the floor side by side, feet together; body erect and arms ex¬ 
tended straight overhead; palms forward. Execute by bending body forward and touching 
the floor as far forward as possible with the fingers, without losing your equilibrium; then 
reverse to original position, and bend body backward, continue the movement alternating for¬ 
ward and backward for the same number of times as prescribed for the preceding exercise, 
counting the forward and backward bending as one movement. 





Exercise No. 32 

For this exercise use a 
stool, or chair without back. 
Sit upright on stool with 
hands extended overhead;' 
palms to the front and toes 
hooked behind the legs of 
stool. Execute by bending 
backward until hands touch 
the floor, then return to first 
position and repeat as pre¬ 
scribed. 


Exercise No. 34 


s 



No. 34 


Lie flat on the 
back, feet together 
and arms at sides. 
Execute by drawing 
the left leg up to posi¬ 
tion marked No. 2 in 
illustration, shoot the 
foot out with force as 
indicated in position 
No. 3. Resume first 
position and execute 
same with right leg. 
Continue by alternat¬ 
ing the legs as pre¬ 
scribed. 


Exercise No. 33 



Lie flat on the 
back, feet together, 
arms at sides. Exe¬ 
cute by raising the 
body and the legs at 
the same time, as is 
shown in illustration. 
Return to first posi¬ 
tion and repeat as pre¬ 
scribed. Do not assist 
with the hands. 



No. 35 


Exercise No. 33 

Lie on the back, 
arms at sides and feet 
together. Execute by 
moving left leg to the 
side as far as possible 
and return to first 
position and repeat for 
prescribed number of 
times. Then execute 
the same with the 
right leg. 





Exercise No. 36 

Lie on the back, feet 
together and arms at sides. 
Execute by slowly raising 
the feet as' far toward the 
head as possible without 
bending the knees, then 
return slowly to original 
position. After executing 
this movement the prescribed number of times, go 
through the following from three to ten times, from 
original position by raising the body to a sitting posture, 
feet kept first position without bending the knees, or as¬ 
sisting the execution with the hands. 




Exercise No. 38 

For this exercise use a 
low wooden chair or box with 
a strap on it. If a couch is 
used place a strap or cord 
around the couch and over 
the legs. Sit erect, feet on 
floor and arms extended over 
the head. Execute by lean¬ 
ing back about 45 degrees 
and then forward to original 
position and repeat as pre¬ 
scribed. 


Exercise No. 37 

Place toes against 
the wall and the hands 
on the floor with the 
arms supporting the 
body in position shown 
in No. 1 in illustration. 
Execute by bending the 
arms at the elbows, and 
lowering the body until 
it nearly reaches the floor. Then raise it to first posi¬ 
tion by straightening the arms. Keep the hips raised a 
trifle and do not bend the back in the upward move¬ 
ment. 




No. 39 


Exercise No. 39 

For this exercise use a chair 
or couch. Sit erect, knees to¬ 
gether, bent at right angles, 
feet on floor, arms extended 
over the head, palms to the 
front. Execute by bending the 
body forward as far as pos¬ 
sible, and touch the floor with 
the fingers as far ahead as you 
can reach. Resume first posi¬ 
tion by reversing the movement. 
Repeat as prescribed. 
















Exercise No. 40 

Sit erect, arms hanging at 
sides; execute by leaning body to 
to the right; extending the arms 
and touching the floor as far away 
from the couch as you can reach. 
Continue this exercise by alternat¬ 
ing from right to left as prescribed. 
Care being taken to keep the 
shoulders back and the body bend¬ 
ing in the same plane as when sit¬ 
ting upright. Repeat as prescribed. 




Exercise No. 41 

Sit erect on 
couch or stool; 
hands resting on 
hips, thumbs to the 
rear. Execute by 
turning the body 
from the hips in a 
rotary motion, keep- 
body faced in the 
of starting, and 
making the circle as wide as 
possible, as shown in illus- 
Reverse and repeat as prescribed. 



ing the 
direction 


Exercise No. 42 

Lie on side, 
“ ‘ feet together, and 
resting the weight 
of the body on the 
elbow, as shown 
in illustration; the 
other arm rests 
naturally on the 
body. Execute 
by raising and 
lowering the hips alternately, as shown in the il¬ 
lustration. This movement should be executed 
on each side in turn. Repeat as prescribed. 



No. 42 



No. 43 


Exercise No. 43 

Sit erect on low chair or bench, one 
hand resting on hip, the other arm extend¬ 
ing perpendicularly over the head; the 
thighs at right angles, with feet extended 
and braced on the floor. Execute by bend¬ 
ing the trunk in the lumbar region in the 
direction of the hip on which the hand 
rests. While the raised arm retains its 
position relative to the head, the trunk falls 
as far as possible without raising the seat 
at the opposite side. The trunk is then 
slowly raised to the original position. This 
movement is to be repeated as prescribed, 
on either side. 










Exercise No. 44 

Sit erect on low chair or 
bench with arms extended 
straight over the head, and 
thighs spread at right angles. 
It may be found necessary to 
weight the feet down during 
this exercise. Execute by 
twisting the trunk a little to¬ 
wards the right knee, then al¬ 
lowing it to fall slowly to the 
side and slightly backward. 
After a few moments in this 
position, return slowly to 
first position. Repeat this 
movement on each side as 
prescribed. 


Exercise No. 45 

Lie on the back 
, with shoulders and 
head well elevated, 
hands on the hips, 
the legs bent at both 
thigh and knee 
joints at right an- 
No. 45 gles, the feet resting 

on the same level 
with the body. Execute by slowly straightening the 
legs by raising the feet. Resume first position by 
slowly lowering the feet and repeat as prescribed. 



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Exercise No. 46 

Lie on the side 
with body in a straight 
line from head to feet. 
The head pillowed 
upon the under arm 
and the hand of the 
other resting upon the hip. Execute by slowly raising 
the upper leg as far as possible, keeping the limb 
straight at the knee. After being retained in this po¬ 
sition a few moments it is allowed to fall slowly to first 
position. This movement is to be executed from 
each side as prescribed. 


No. 46 


Exercise No. 47 

Sit or recline with shoulders 
well elevated on couch or two chairs 
with hands resting on hips, and feet 
projecting over the support, the 
legs straight and spread apart so 
that the toes will just touch when 
turned in. Execute by twisting 
the limbs outward as far as possible; 
then inward until the toes are in as 
nearly a horizontal plane with the 
heels as possible. Repeat as prescribed. 

In executing this movement care should be taken to 
keep the legs straight at the knee, and not to bend or twist 
the ankle in any way. 













Exercise No. 48 



Sit in a chair or on a 
couch with hands on hips, 
thumbs to the rear, body 
inclined slightly backward; 
the feet together on the 
floor, knees bent at right 
angles. Execute by slowly 
raising the legs as far as 
possible, bending at the 
hips with lower part of 
limb kept at right angles 
with the thigh. The legs 
slowly return to first posi¬ 
tion. Repeat as prescribed. 



Exercise 
No. 49 

Lie on back 
with hands above 
head, and feet 
together, legs ex¬ 
tended over the 
end of the couch 
as shown in illustration. Execute by carrying the feet 
to one side, bending at the hips. Then make the feet 
revolve in as large a circle as possible, keeping the legs 
together and straight at the knees. After several revo¬ 
lutions, reverse, and repeat as prescribed. 


W' 


No. 49 



Exercise No. 50 

Stand with feet spread apart 
about two feet and body bent to 
one side, with hands locked on 
top of head. In executing this 
movement the body is made to 
rotate, carrying the shoulders and 
head in a circle, the sphere of 
action being from the side to an 
upright position as in illustration. 
After rotating three or four times 
reverse the direction for the same 
number of times. Then bend 
the body to the left and execute 
as before. 



Exercise No. 51 


Stand erect, heels together, 
arms at sides; exhale before 
commencing the movement, 
and hold the breath until re¬ 
laxing. Have the muscles of 
the back shoulders, chest and 
arms as rigid as possible. 
Execute by bringing the 
shoulders and arms forward 
until the arms become crossed at the wrists. Return 
slowly to first position by reversing the movement. Re¬ 
lax, and repeat as prescribed. Care should be taken to 
have the muscles rigid throughout the movement. 


No. 51 











Exercise No. 52 



For this movement fasten a 
rope firmly in the ceiling of the 
room, the higher the ceiling the 
better; the other end fastened 
around the center of a piece of 
broom handle about two feet 
long, this should hang just high 
enough to allow the body to 
assume the position as shown in 
the illustration. By a little 
effort the body is made to swing 
in a circle; always fronting in 
direction first assumed. Re¬ 
volve as prescribed in each 
direction. 



No. 54 

\ 


Exercise No. 54 

Sit on a chair with one foot 
placed firmly on the floor. The 
ankle of the opposite leg crossed 
over the knee of the supporting 
leg. Execute by striking the 
sole of the uplifted foot 
thirty to forty light blows in 
rapid succession with a stick or 
ruler about fifteen inches long 
and a half inch thick. Reverse 
the feet and repeat the operation 
on the other foot. 


Exercise No. 53 



Grasp some well se¬ 
cured object about as 
high as the shoulders; 
the feet and legs ex¬ 
tended backward as 
shown in illustration, 
position No. i. Exe¬ 
cute by raising the body 
until it is in as straight 
a line as possible from 
hands to feet. Resume 
first position and repeat 
as prescribed. 



No. 55 


Exercise No. 55 

Stand erect, heels to¬ 
gether, arms at sides. 
Execute by bending the 
head forward as far as 
possible, then backward 
the same. Repeat as 
prescribed, alternating. 







Exercise No. 56 


Exercise No. 5 8 


Exercise No. 57 



No. 56 

Stand erect with head held nat¬ 
urally. Execute by twisting the head 
to the right as far as possible, then to 
the left the same. Repeat as pre¬ 
scribed. Alternating. 



No. 57 

Stand erect, heels together, arms 
at the sides. Execute by bending 
the head to the right as far as possi¬ 
ble, then to the left the same. Repeat 
as prescribed. Alternating. 



4 


No. 58 

Stand erect, head held naturally. 
Execute by twisting the head to the 
right as far as possible. At this point, 
raise the chin. This movement 
should be continued by alternating 
right and left as prescribed. 



No. 59 


Exercise No. 59 

Lie on the flat of the back. To execute inflate the lungs well and by the work¬ 
ing of the muscles, raise and lower the abdomen as shown in the illustration. Repeat 
as prescribed. 


Exercise No. 60 

Stand erect, heels together, chin in, shoulders back, chest out, arms straight at the sides, palms to 
the legs. Execute by bending the body at the hips and waist to the left side, reaching down at the side of the leg 
with the left hand, and raising the right shoulder. Then rise to first position and bend to the right in the same 
manner. Repeat as prescribed. 

In this exercise be careful that the legs are kept straight, knees together, feet squarely on the floor and keep 
the shoulders well back while bending. 






MASSAGE 


Movement No. i 



This movement consists in slapping the skin with the open palm; the motion should be 
from the wrist and just heavy enough to give a tingling sensation to the surface operated upon. 
The accompanying illustration will give an idea of the position of the hands. Of course, this 
position can only be used while working on the chest and stomach. The mode of operation 
being to strike the body alternately with the open palms as fast as possible, covering all parts 
of the body and limbs. For the region of the back which cannot be reached by the hands, 
get a heavy strip of rubber about fifteen inches long and three inches wide, fasten to a wooden 
handle about six inches long. By reaching over the shoulders and around the sides, the sur¬ 
face not reached by the hands can be covered. 



No. 2. 


Movement No. 2 

This form of massage consists of striking 
a series of blows with the palm or surface of 
the half closed fist, the outside of the end 
phalanges of the fingers and the heel of the 
hand alone coming in contact with the body. 
Deliver the blows as described in movement 
No. 1. 


Movement No. 3 

Cupping—This movement is ex¬ 
ecuted the same as No. 1, with the 
exception that the hand is held in a 
position forming a sort of cup, so as 
to catch the air under it as the blow 
is struck. 


Movement No. 4 

This movement in massage is classed as a form of percussion and is applied over the stomach and liver. 

Place the left hand on the body, the ends of the fingers and heel of the hands only, resting on the body; the 
palm raised about half an inch, forming a bridge which should spring back into position after each blow. 

Execute by striking a series of blows in rapid succession on the back of the left hand with the closed fist of 
the right. Move the hand around over surface so as to cover the region of the stomach and liver. 


Movement No. 6 


Movement No. 5 

In this movement the fingers 
are held apart loosely. In operat¬ 
ing upon the front of the body, 
arms and legs, the blow is struck 
with the outside or little finger edge 
of the hand. The fingers fall succes¬ 
sively, giving a peculiar vibratory 
effect. For the back and backs of arms and legs, strike 
the blow with the first finger, folding the thumb in and 
out of the way. 


TAPPING. In this movement the tips of all the 
fingers and thumb are held together as in taking up a 
pinch of flour, and the blow is struck lightly with the tips 
of the fingers the movement coming from the wrists. 

This form of massage is to be used over the pit of 
the stomach, and one-half inch below the lower right rib 
so as to reach the liver, covering the surface from the 
side to the center of stomach in operating. The blows 
are struck in quick succession and are kept up from 
two to five minutes with intermissions of a few seconds 
each at short intervals. 



Movement No 7 

In using this movement a great deal of care should be exercised. Execute by placing the 
hands over the stomach and abdomen as shown in the illustration. Beginning at the base of the 
“breast bone” or just over the stomach. Press or rub downward with the thumbs nearly to the 
navel and alternately by a stroke upward with the fingers, commencing at the lowest part of the 
abdomen and finish at the navel. Another movement which may be used with this is to place the 
hands on the body with the ends of the fingers on a line with the center of the body; heels of the 
hands toward the sides, with one hand slightly higher than the other. Execute by pressing and 
rubbing toward the center with the heels of the hands. This pressure to be slight for the first 
few treatments, and gradually increased as the stomach becomes accustomed to the treatment. 
The reverse stroke is accomplished by drawing the hands back to the original position, with the palms raised from 
the body, a slight pressure being brought to bear on the body with the fingers. 



No. 7 


Movement No. 8 


KNEADING. To accomplish this movement on the arms and other parts of the body where it is impossible 
to use both hands at once execute by grasping the muscular parts between the thumb and fingers, working well in 
between and around the muscles and tendons with a sort of grinding movement between the thumb and fingers. 

To knead the legs, grasp the muscular parts between the thumb and fingers kneading around and between the 
muscles as before described for the arms. In all kneading motions begin at the extremities and work toward the 
heart. 


Movement No. 9 

STROKING. In this movement the tips of two or more fingers or the palm surface of the hand is used by 
drawing lightly over the skin. Directions of stroke for the different farts of the body: Head; from center of 
forehead backward. Back; from above downward, and from the central line outward. Chest; from the sides to¬ 
wards the center. Abdomen; upper part, from the sides inward and upward, middle part, from sides toward the 
center, lower part, from below upward and inward. Arms; from the shoulders toward the hands. Legs; from 
the hips downward. 


Movement No. 10 

FRICTION. In this procedure the hand is moved over the surface with considerable pressure, the amount 
varying. Heavy over the fleshy masses and lightly overy bony surface and thin tissues. The pressure however, 
should never be so great that the hands will not readily slip over the surface. For the arms, execute by grasping 
the member at the wrist with one hand, moving the other hand upward with a sort of spiral movement toward the 
shoulder. For the body and hips move the hand in a circular motion, and for the legs, grasp the limb at the ankle 
with both hands, one above the other. Execute by giving the flesh a sort of wringing movement alternating the 
direction with each hand, gradually working up the limb as the thread of a screw runs. 

In applving massage assume a position which allows the greatest relaxation of the parts operated upon. 


Fomentations 


When mode of treatment is for the stomach and liver, before treating these parts with massage, take a piece of 
flannel about thirty inches square and soak in boiling hot water. Wring out and fold twice; once each way in the 
center and lay over the stomach and right side, having a piece of dry flannel of one thickness next to the skin. 
When cool, replace by another, using three in all. Upon removing the last one, bathe the surface treated with ice 
cold water, before masseing. 

This form can also be used upon the spine and across the kidney except that instead of three applications, only 
two are generally used, unless the case is very severe, when three and even four may be used if necessary. 


Fomentations for Sprains 

Apply a hot pack for from ten to fifteen minutes, followed by a cold compress for one hour. 


Fomentations for Rheumatism 

The irritation occasioned by manipulations is usually relieved by a hot fomentation, applied as follows: Soak 
a linen towel in the coldest water obtainable and wring out. If the patient is feeble, it should be wrung dry; in a 
more vigorous person a larger amount of water may be retained. The towel is then wrapped tightly about the 
joint, and is then covered with muslin, and closely wrapped with several folds of flannel, which should be applied in 
such a manner as to prevent any air from reaching the moist surface. It is well to change these compresses three 
or four times daily. 







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